Running (Warm Up) 19:37 [2] 2.44 km (8:02 / km) ahr:136 max:171 rhr:40 shoes: NB Zante Foam Blue
7 PM
Running (Intervals) 23:07 [5] 5.07 km (4:34 / km) +6m4:32 / km ahr:167 max:188 rhr:40 shoes: Kalenji AT XC Spikes
6mins tempo, 90s recovery, 3x1mins @ 3k pace with 1min jog between each, 2mins recovery, 6mins tempo, 4x80m strides. Tempo was 4:00/km, 3k pace was 3:40/km. Really good to be back to training again and this is the start of proper winter training.
8 PM
Running (Warm Down) 9:30 [2] 1.42 km (6:41 / km) +2m6:39 / km ahr:163 max:172 shoes: Kalenji AT XC Spikes